The Modern Chinese Dictionary explains the word Tai Ji Chuan in this way: "Tai Ji Chuan, a traditional boxing, has many schools, is widely spread, and its movements are soft and slow. It can not only be used in martial arts, but also can enhance physical fitness and prevent diseases. "

There are more and more people practicing Tai Ji Chuan in today's society, and its popularity is far less than that of other boxing. Throughout and insight, there are two main reasons. One is that Tai Ji Chuan is slow, quiet, round and interesting, suitable for all ages, with distinct strengths and weaknesses and wide adaptability. The second is comprehensive efficacy, which can be summarized as four major effects: namely, the efficacy of eliminating diseases and strengthening the body; The effectiveness of combating violence; The efficacy of expanding ideas; Play the role of wisdom.

2.2 Tai Ji Chuan health

Tai Ji Chuan is an anti-aging health care movement created and gradually developed by our ancestors in their long-term life practice. Modern experimental research has proved that it can improve the functions of human motor organs, cardiovascular, respiratory, endocrine, digestive and nervous systems; It also has the effects of reducing blood lipid, improving immune function and resisting aging. In this regard, we made a preliminary discussion on health care in Tai Ji Chuan.

2.2. 1 Tai Ji Chuan's regimen

(1) Life lies in exercise. Tai Ji Chuan is a kind of sports, which has the external performance of exercising, so it has the same fitness function as other sports. In 300 BC, Aristotle, a great thinker in ancient Greece, famously said, "Life lies in exercise", which profoundly implied the important role of physical exercise in human health. Various physiological functions of the human body have the objective law of "exhaustion and rejection". To a certain extent, the more the human body uses it, the more developed it is. To ensure health and prolong life span, fundamentally speaking, we should not rely on the "pampered" lifestyle, nor should we rely on eating delicious food all day, let alone indulging in the elixir, but should engage in certain physical activities and physical exercise. Sun Simiao, a famous doctor in the Tang Dynasty, said: "If you eat bait for a long time, you will not live long without knowing the art of nourishing." Yan Yuan, a scholar in Qing Dynasty, said: "Health preservation is not good at learning, not tired, but stronger." He also said: "One move is stronger than another." It completely tells the truth that "life lies in movement".

As a sport, Tai Ji Chuan has the function of health care. The secret lies in its "immobile" physical activity, which can stimulate all kinds of tissues and organs with a certain intensity and quantity, stimulate and promote a series of adaptive changes in physiology, biochemistry and morphological structure, and make the physique transform and develop in the direction of strengthening. For the elderly, it can delay the deterioration of the structure and function of various tissues and organs of the body, and can effectively play the role of fitness, treatment and delaying aging.

Among the celebrities in ancient and modern times, there are countless people who have benefited from sports and lived long. In the past, Hua Tuo's disciple, Sun Simiao, the drug king, the British dramatist Bernard Shaw, Gong Laifa, the "King of the Birthday of China" and Kong Ying, the "Queen of the Birthday of China" all benefited from this.

(2) relaxing channels and activating collaterals

Meridian theory holds that meridians are composed of meridians. Meridian theory has always been the theoretical basis of TCM syndrome differentiation, massage and acupuncture. "LingShu. "Meridians" said: "Meridians, therefore, can decide life and death, deal with all diseases, and adjust the excess and deficiency, so they will not work." Therefore, dredging meridians has always been an important theoretical basis for guiding internal diseases and health care.

Tai Ji Chuan's unique practice method is beneficial to dredge meridians. First of all, Tai Ji Chuan emphasized that the relaxation of the whole body can weaken, transfer and overcome the seven emotional stimuli that cause internal injuries, which is conducive to the dredging of meridians. Secondly, Tai Ji Chuan's moderate and appropriate exercise will make the whole body warm and harmonious, increase the speed and intensity of meridian conduction, be conducive to the movement of pulse qi throughout the body, maintain and protect the normal function of the body, and increase the ability to resist diseases and self-repair. Furthermore, in Tai Ji Chuan's movements, the winding action, which consists of the left and right pulling of the lumbar gap, the rotation of the waist and spine, the flexion and extension, rotation and contraction of the limbs, has different pulling, squeezing and rubbing effects on more than 300 different acupoints of the whole body. This actually played the role of acupuncture.

(3) Abdominal breathing

The art of exhaling is said to be the art of practicing health in Taoism. Inhalation makes the dirty and turbid gas in the abdomen exhale from the mouth and inhale fresh gas through the nose. This technique is actually abdominal breathing exercise, which was called "practicing qi" in ancient times. It has the functions of regulating nerves, massaging viscera, promoting digestion, smoothing qi and blood, increasing vital capacity and promoting metabolism.

Tai Ji Chuan borrowed the technique of deep breathing and adopted abdominal breathing. Tai Ji Chuan's abdominal breathing is not only manifested in the word "deep", but also thin, even, slow and long. We should combine the movements to carry out "fist breathing", that is, adopt the breathing methods of combined breathing (for storage), open breathing (for hair) or combined breathing (for deficiency) and open breathing (for hair).

(4) regulating psychology

According to the theory of traditional Chinese medicine, the main pathogenic factors are the abnormality of external environment and the change of internal environment.

The abnormality of external environment refers to the changes of "six evils" (wind, cold, summer heat, heat, dryness and wetness) harmful to human health. Understand the Huangdi Neijing, with special emphasis on the unity of heaven and man. "Harmony between Heaven and Man" should be regarded as the first element of health preservation. Practicing for three days in winter and three days in summer is the pursuit of this effect. The change of internal environment refers to the change of "seven emotions" (joy, anger, worry, thinking, sadness, fear and surprise). The seven emotions are the emotional responses of the brain to objective external things, which are generally harmless, but if they are too strong or persistent and exceed the tolerance limit of the body, they will lead to various diseases. As early as more than 2,000 years ago, Huangdi Neijing pointed out: "Mourning is greater than the heart, and the heart moves all five organs." "If you are angry, you will be dirty. If you are dirty, you will get sick. "

Tai Ji Chuan is very particular about the unity of nature and man, and the unity of form and spirit. Tai Ji Chuan's combination of motion and static, seeking quietness in motion, resisting motion with quietness and seeking quietness in motion, make Tai Ji Chuan more in line with the principle of moderate exercise; At the same time, Tai Ji Chuan's unique calming mind makes it easier for the mind to calm down, which can effectively block the interference and rebellious influence of the overheated seven emotions on the heart, protect the "Shen Yuan" and give full play to its function of regulating human health. It is beneficial for practitioners to obtain and maintain a healthy psychological state.

2.2.2 Characteristics of Fitness in Tai Ji Chuan

(1) Tai Chi Chuan's exercise is comprehensive.

Tai Ji Chuan's fitness mechanism is comprehensive and complicated. It can comprehensively improve people's overall functional state, enhance people's vitality and improve people's overall quality. Tai Ji Chuan's internal and external training not only exercised his bones and muscles, but also exercised his brain power and will. Tai Chi internal strength is also used to massage viscera, stimulate visceral function, regulate and control visceral function activities, effectively improve visceral function activities, and effectively improve systemic functional status and metabolism.

Slow down the growth of visceral age, make the body recover, and then achieve the purpose of longevity.

Tai Ji Chuan is a systematic exercise method, which follows objective laws from the inside out, reduces bad habits and establishes a reasonable lifestyle.

(2) Tai Ji Chuan's practice is purposeful.

Everyone has different physical qualities, different diseases, different degrees of illness, and different hazards to the human body, so the exercise methods are also different. Tai Ji Chuan can not only improve the overall function of human body in an all-round way, but also exercise the diseases of a certain system in a targeted way through single-potential training or visceral massage in Tai Ji Chuan to meet the different needs of everyone's physique.

(3) Tai Ji Chuan's exercise method is a model of scientific fitness.

There are many ways to exercise, but Tai Ji Chuan is scientific and systematic. Tai Ji Chuan's fitness concept is to conform to nature, pay attention to the unity of spirit and action, and pay attention to internal training. The concept of internal training of five zang-organs breaks through the misunderstanding of previous exercise, and really falls into the essential part of exercise, which is the core of scientific exercise. Tai Ji Chuan's exercise method conforms to the physiological laws of human body from the inside out. After more than 600 years of practice, Tai Ji Chuan's exercise method is a model of scientific fitness.